CrossFit Lions End Of Summer Bash -- Same WOD, different options

Okay....CrossFit Lions End of Summer Bash goes this Saturday night at the party room in my apartment builiding. It will be a potluck vibe, though thinks small in what you bring as Chelan will be making some great eats for us as well. I will also have some booze there but if everyone could also bring some things to wet their palette that would be great. Everyone is welcome, so bring whoever you like. It will go to around 11pm and then we will need to find the next spot. Look forward to having everyone there. My address is 155 West 1st Street. Pretty much on the corner of chesterfield and 1st. The party room is right there in the lobby, you can't miss it. Party starts at 6pm.

I like the look of the .com workout for today and heavy loads with muscle ups is working perfectly for today since we haven't done heavy weighted metcon any of the first three days this week. However there will be options for this workout depending on what you can do.

Great to be back from Bandon Oregan. I highly recommend it for any golfers out there. It is a epic place to play and stay. Golf is extremely hard but its a once in a lifetime experience......except I plan to go down every year of my life -- ahahahhaha. Bing thanks to Roe Roe and Robyn for looking after the classes while I was gone. We couldn't fly out till late Monday and that is why I was home a day later than planned. 

Friday WOD: 
Advanced: 
9,6,3
Heavy Thrusters -- .com RX weight is 165/115 *
Muscle Ups
* Weight should possible for 3 reps fresh.... at a minimum.
Regular:
12,9,6
Medium Thrusters
Pullups
Ring Dips

Post:
20 High Box Jumps
1000m Row

Mobility WOD: